*** The 2016 Gym Rats Thread ***

Status
Not open for further replies.
Gym for the first time today in nearly 2 and 1/2 years. Been playing tennis a lot but need to get my weight down so sticking to cardio at the moment.

Watched a 67.5KG midget deadlift 180 and squat 150, she's called Holly.
 
Hey all, I'm just a noob looking for some advice if possible.

I am really struggling with shoulder flexibility. Its uncomfortable in both shoulders when holding the bar on my back for squats.

I also am arching my back too much when overhead pressing to compensate for poor shoulder mobility.

I'm 37 and haven't exercised for many years, plus I spend all my working time hunched over a computer, which has made my posture awful!

Can anybody recommend some shoulder mobility drills I can do to help the situation? I can't do shoulder dislocates with a broom handle, I've tried and my arms just get stuck above my head!

Thanks in advance all. :)
 
Jonny Chee said:
Hey all, I'm just a noob looking for some advice if possible.

I am really struggling with shoulder flexibility. Its uncomfortable in both shoulders when holding the bar on my back for squats.

I also am arching my back too much when overhead pressing to compensate for poor shoulder mobility.

I'm 37 and haven't exercised for many years, plus I spend all my working time hunched over a computer, which has made my posture awful!

Can anybody recommend some shoulder mobility drills I can do to help the situation? I can't do shoulder dislocates with a broom handle, I've tried and my arms just get stuck above my head!

Thanks in advance all. :)
Click to expand...

Go to YouTube and search for "MobilityWOD Shoulders" and you will get everything you need and more.

However, your problem will be down to your lats and pecs more than anything else. :)
 
A few of the guys in my club were looking for a 7 week block to run so I've thrown together this (I'll be running it too as the base of my 13 week cycle)

http://www.filedropper.com/ggwp

It is a 4 day a week program for anyone interested.


Input your max (a recent, decently formed one, not the unholiest of grinds on 2g caffeine and 5 hits of smelling salts)

The weeks are at the top it goes 1/3/5/2/4/6/7.

Do whatever warmup you are used to :)
Add in upperback work at least twice a week and whatever other assistance work you fancy.

As an example my assistance will be:
Tuesday - Pullups, GHR and some of the gyms finest leg machines
Thursday - OHP, heavy rows, dips and tricep extension.
Saturday - Weighted pullups and some cleans/power cleans
Sunday - Row volume, OHP, CURLZZZZ

Anyways this might help someone out so feel free to try it and ask any questions :)
 
Good job, it seems like these programs have been useful for many gainz :)

Hoping to test out my new max squat later - assuming the electrician ever leaves so that I can pick up my new racing wheel with time to go to the gym!
 
reiyushin said:
A few of the guys in my club were looking for a 7 week block to run so I've thrown together this (I'll be running it too as the base of my 13 week cycle)

http://www.filedropper.com/ggwp

It is a 4 day a week program for anyone interested.


Input your max (a recent, decently formed one, not the unholiest of grinds on 2g caffeine and 5 hits of smelling salts)

The weeks are at the top it goes 1/3/5/2/4/6/7.

Do whatever warmup you are used to :)
Add in upperback work at least twice a week and whatever other assistance work you fancy.

As an example my assistance will be:
Tuesday - Pullups, GHR and some of the gyms finest leg machines
Thursday - OHP, heavy rows, dips and tricep extension.
Saturday - Weighted pullups and some cleans/power cleans
Sunday - Row volume, OHP, CURLZZZZ

Anyways this might help someone out so feel free to try it and ask any questions :)
Click to expand...

Mate this looks like a very tasty program and something I might go on now my 531 block has just finished.

A couple of questions (please excuse me)

Alt DL - what type of deadlift is that?
CGBP - Close Grip Bench bench press?
For block pulls - how high would you recommend?

Cheers
 
reiyushin said:
Alt DL is just alternate stance. Sumo/conventional. You can substitute stiff leg if you prefer.

Yup that's close grip :)

2-3 inches for the block pulls.
Click to expand...

thanks mate - ohh mixing sumo and conventional would get very spicy for me. am going to plug in my numbers and have a good look at this.
 
CaptainRAVE said:
Good job, it seems like these programs have been useful for many gainz :)

Hoping to test out my new max squat later - assuming the electrician ever leaves so that I can pick up my new racing wheel with time to go to the gym!
Click to expand...

Well added 25kg onto my current max squat - a mix between working on form and following reiyushin's program really. I also set up the lower bars (forget what they are called) so that I could really push to failure...and I used them for the first time :eek:
 
Status
Not open for further replies.
Back
Top Bottom